What the Health: Yet Another Reason to Ditch the Sugars
I do not often preach that any particular foods are good, bad, or ugly. I believe there is room for most foods at the table and that the specifics of a healthy, well-balanced diet is largely individual. However, there is some science that simply cannot be ignored. I think by now we all know that sugar has a bad reputation. It is well known to disrupt the metabolic system, increase systemic inflammation, and challenge the delicate balance of blood sugar. While each of those effects is significant on its own, the repercussions can be surprisingly slow and subtle, which makes it hard to resist sugar’s sweet temptation in the moment.
We need to understand the ways food affects our bodies to make good choices. It is too hard to do something just because we are supposed to. We need to have a compelling enough reason for ourselves to choose, especially when the better choice is the hard one.
For me, as a woman, the strongest argument against consuming added sugar is that in addition to all the factors listed above, it also makes the menstrual cycle more difficult.
Added sugars are the main culprit.
Before we go any further, I am referring to simple, empty, added sugars that often appear in the form of fructose, sucrose, glucose or lactose. The most common of these culprits, especially in processed foods, is high fructose corn syrup. These sugars differ greatly in how they are processed and absorbed in the human body compared with whole foods, such as fruits and complex carbohydrates. Yes, fruit contains sugar, but it also is full of fiber, antioxidants, vitamins and minerals. Because of the company that fruit’s sugar keeps, it does not have the same detrimental effects to our health.
According to this article by Registered Nutritional Therapist, Julia Young, “a diet high in sugar is associated with altering the ratio of estrogen and progesterone in the body, which can cause hormonal disturbances, mood swings, irritability, and insomnia.” The altering of the hormonal ratios results in exacerbated PMS symptoms and anecdotally, heavier, more difficult periods. In other words, it makes an already uncomfortable situation even worse!
I find the whole situation a little ironic. The sugar cravings start because of the changes in our hormones: when progesterone drops and estrogen rises, blood sugar levels also drop, which increases sugar cravings. But then when we eat empty sugars, it further throws off our hormones and the whole cycle repeats itself.
For the non-bleeders out there, there are plenty of other compelling reasons to reduce consumption of added sugars. Young also said, “not only do sugars and refined foods upset blood sugar balance, they also rob the body of nutrients whilst giving nothing back.” I just love that description. I have often described certain sugary foods as having “no redeeming qualities,” but they truly also rob you of nutrients. When you fill up on empty, sugary foods, you are less hungry for actual nutrient dense foods. Not only that, but “excessive sugar consumption may trigger neuroadaptations in the reward system that decouple eating behavior from caloric needs and leads to compulsive overeating.” This means that the excessive eating behavior becomes wired into your brain and further perpetuates itself. And we all know where consistent overeating leads us…
There is a fairly simple solution (assuming that your hormonal levels are within normal ranges and that your body has the ability to regulate blood sugar): eat a balanced diet of whole foods. Include protein rich foods, good fats, complex carbohydrates and a rainbow’s worth of fruits and vegetables. It can also help to reduce caffeine and alcohol intake during the week or so before your period. And as always, drink plenty of water.
It can be very challenging to reduce and remove sugar from your diet. I suggest starting small. Here are a few suggestions to take action as soon as possible:
Start checking your food labels. Note which foods have added sugar where it doesn’t belong and see if you can replace those foods with a less-sugary version or option.
Women, try reducing or even skipping foods with added sugar in the week leading up to your period.
Men, try reducing or even skipping foods with added sugar if you live with a woman who has her period. Solidarity, buddy.
If you’re curious about supporting specific phases of the menstrual cycle with certain foods, you may enjoy this article. If this is something you want to know more about in general or if you want help reducing and removing sugar from your diet, you know where to find me.
Good luck out there, sweet thangs.
Originally posted September 22, 2022.
Sources:
https://www.nutritionist-resource.org.uk/memberarticles/how-sugar-affects-your-period
https://www.london-gynaecology.com/sugarmenstrualcycle/
https://www.nutritionist-resource.org.uk/articles/premenstrual-syndrome.html#pmspmtanddiet